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#2071
11-19-2011, 01:06 AM
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11/18/11 DL 3/5/1 3s
DL- 140x3 230x3 300x1 350x1 385x1 445x1 487x3 (belt) 507x1 507+40lb chain x 1 http://www.youtube.com/watch?v=NArQ_HTdrAM Deficit DL- (2 inch) 250x5 260x5 HLR- 11 11 11 Farmers walk- 165s x 50ft 185s x 50ft 185s x 100ft Plank- 60sec 80sec *Pretty good today. Still backing off on assistance work. Still doing 5/3/1 for log, bench, squat. Giving 3/5/1 a run on DL and probably won't do 5 reps on the 5 weeks will do singles for speed probably to give myself a break between heavy dl weeks or use a different dl variation.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727 
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#2072
11-20-2011, 05:19 PM
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11/20/11 Log 5s
Log- 55x5 127x5 147x5 172x5 202x5 227x8 (pr) http://www.youtube.com/watch?v=usH9USZaDtA Pullup- (ng)- bw x 5 50x3x5 Kneeling strict press/Pullups wide grip dead hang- 70x10/bw x 7 90x10/bw x 7 110x10/bw x 7 130x11(pr)/bw x 7 Floor nosebreaker- 70x12 80x12 90x12 95x12 Band pullapart- mini x 5 x 17 Plate crucifix/1 arm db farmers walk- 10x15sec/55x50ft 10x20sec/55x60ft 10x20sec/55x70ft *Pretty good today. Last day of coasting on assistance work. Time to step it up.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#2073
11-22-2011, 12:39 AM
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11/21/11 Squat 5s
Axle Clean- 110x3 150x2 170x2 190x3 Squat- 140x3 140x3 230x3 280x3 325x3 370x2 (belt) 410x4 (belt + wraps) (pr) 305+mini band x 3 (paused) 310+mini band x 3 (paused) RDL- 210x8 230x8 250x8 BB rollout- 140x10 150x10 160x10 SSq calf- 295x12 305x12 315x12 Full contact twist- 25x12 30x12 Sled backward-(20 sec rest) 230x4x50ft *One of my finer squat days. I was able to stay tight today and most of my reps looked good with my heels staying on the ground. On 3 out of 4 reps on 410 they did come off the floor a tad but less than last week. I am getting better at getting my weight on my heels and getting my backside into it more.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#2074
11-23-2011, 10:44 PM
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11/23/11 Bench 3s
Bench- 50x5 100x5 140x5 140x3 180x3 210x3 250x3 285x3 315x5 (ties pr) http://www.youtube.com/watch?v=pQ2A-x7x7zc Cg floor press- 200x6 230x6 250x5 270x5 (pr) Db row- 110x10 115x10 120x10 125x11 Db hammer curl (30 sec rest)- 55x5x6 Seated band row/5 sec pause pushup- gx17/5 gx17/5 gx17/5 gx17/5 gx20 Squat practice- 150x8x2 *Three good sessions in a row. I went back to my old bench setup and it felt good. I hit a nice little floor press pr too. Squats felt good too I am hitting depth with a light weight and my heels were glued to the floor like they should be and I am pushing my hips back to start. I will be squatting 3x a week for now with my 5/3/1 on monday and light practice on wednesday and friday.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#2075
11-24-2011, 02:10 AM
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i think you will see a good return by squatting 3x a week. i suggest singles around 80% on weds, then a deload type friday..or do opposite in your workouts..like on 5 week, do 3's on friday, etc.
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my youtube channel: http://www.youtube.com/user/bigbear6708 finally got camera, more vids to come!
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#2076
11-25-2011, 12:49 PM
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Nice bench session! And I agree with BigBear, increasing the frequency of squats is a good thing. Definitely keep a light day in there and really focus on depth.
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#2077
11-25-2011, 09:01 PM
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Thanks guys. I am doing 5/3/1 on monday for squat and the other days just light squats for doubles to focus on form.
11/25/11 ME DL DL- 140x4 240x3 300x3 355x2 410x1 460x1 500+40lb chain x 1 520+40lb chain x 1 540+40lb chain x 1 (10lb pr) http://www.youtube.com/watch?v=MNZ_r5zQiIQ Farmers Walks- 205s x 50ft 225s x 50ft 255s x 50ft 300s x 35ft (pr) HLR- 12 12 12 Sandbag- 150x3 150x3 150x8 (pr) Plank- 65sec 85sec (pr) Squat/Sled forward- 160x2/140x60ft (4 rds) *Last week I took Deadlift with chains on a date and got to know her a little bit. This week I took her back to my place and banged the b*tch until she screamed personal record lol. Four good lifting days in a row... in the words of NBA Jam I am on fire lol.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#2078
11-27-2011, 05:43 PM
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11/27/11 Log 3s
Log- 55x5 107x5 137x5 162x3 187x3 212x2 239x5 (pr) 262x1 Pullups (ng)- bw x 5 25x5 45x4 60x5 Kneeling oh press/wg dh pullup- 100x10/bwx8 115x10/bwx8 130x10/bwx8 140x10/bwx8 Floor bb nosebreaker- 75x10 85x10 95x10 100x11 Bandpullapart- mini x 5 x18 Plate crucifix/1 arm thick db farmers walk- 10s x 20sec/65x50ft 10s x 25sec/65x60ft *The PRs keep on coming.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#2079
11-28-2011, 11:48 AM
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Quote:
Boom-shawk-a-lawka! ...that was a fun game, good times.
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#2080
11-28-2011, 05:02 PM
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Quote:
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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